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Three 20-second cycling bursts could be enough to become fit Alamy

Quick fit: One minute intense pedal equal to 45 minute workout

WT24 Desk

SIXTY seconds pedalling flat-out on an exercise bike is all you need to get fit, scientists have announced, The Sun reports. A study found that sprint sessions totalling one minute are as good as moderate workouts lasting 45 minutes.

It means no more excuses for those who moan they have no time for the gym. Eighteen inactive men were recruited to train on bikes three times a week over three months.

All had to warm up for two minutes, cool down for three, and take it easy pedalling for two minutes before and after the workout.

Half spent 45 minutes on “moderate-intensity continuous training”. The rest did sprint interval training of three 20-second bursts.

Endurance levels in the groups improved by a fifth, and both shed about two per cent of fat. They also boosted heart health, oxygen uptake and insulin resistance

Prof Martin Gibala, who led the Canadian study at Ontario’s McMaster University, said: “This is a very time-efficient workout strategy. Brief bursts of intense exercise are remarkably effective.

“Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout.”

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